The Perfect Carb

Did you know that a one-cup serving of sweet potatoes offers more than 700 percent of your Daily Value of vitamin A, 65 percent of vitamin C, and seven grams of fiber. All potatoes are rich sources of antioxidants, and russets rank among the top 20 vegetables containing these free radical fighting compounds.

And contrary to common belief, you don't have to eat the whole thing if you don't wantto. "People think that all the nutrients are in the skin, but that's not true," says Katherine Beals, Ph.D., an associate professor of nutrition at the University of Utah. While skipping the skin reduces your fiber intake by about half, the majority of the vitamins and minerals hide in the flesh inside.Potatoes rank high on the glycemic index--higher than pasta--which means their carbs get into the bloodstream fast. So quickly, in fact, that some ultramarathoners and Ironman athletes reach for boiled, skinless white potatoes during long endurance events. If snacking on a plain spud midrun is a little too odd for your tastes, tap into longer-lasting energy by topping a potato with low-fat cottage cheese or serving it alongside four ounces of chicken or fish. "You lower potatoes' GI profile by eating them with fat or protein," says Leslie Bonci, R.D., director of sports medicine nutrition at the University of Pittsburgh Medical Center. Eating foods low on the glycemic index--which means the sugars are processed more slowly, delivering a steadier stream of energy--improves endurance, according to a 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism.

Postrun, potatoes replenish carbs quickly, and topped with protein, such as Greek yogurt or low-fat chili, help repair muscle fibers. Plus, the vitamin A in sweet potatoes aids new cell growth and repairs postworkout microtears in muscle, helping you recover and refuel for your next workout.
(http://www.runnersworld.com/article/0,7120,s6-242-303--12052-2-1X2-3,00.html)

Here's the recipe I've been using. It comes for Cooks Illustrated and
it's amazing. I don't even like sweet potatoes!

Note: This recipe calls for starting in a cold oven. So don't preheat!
The starch in sweet potatoes is converted into sugar between 135 and 175 degree. Once the internal temp of the potato exceeds 175 degree, no further conversion. The longer the spuds stay withing the range the sweeter they are. Fascinating no?



ROASTED SWEET POTATOS
serves 4-6
3lbs sweet potatoes (6 medium)
ends trimmed, peeled, rinsed and cut into 3/4 inch rounds
2 tablespoons Vegatable oil
1 tsp table salt

Toss potatoes in a large bowl with oil and salt until evenly coated. Line 18-13 inch heavy duty rimmed baking sheet with aluminum foil and coat with non stick spray.
Arrange potatoes in single layer on baking sheet and cover tightly with aluminum foil.
Place potatoes in middle over rack in cold oven. Turn the oven to 425 and cook for 30 minutes. Remove baking sheet from oven and carefully remove aluminum foil from the top. Check the bottom of the potatoes. Are they burning? Are they still not cooked enough? Then turn them over and place them back in oven for about 10 mins or more depending on how they look. They burn easily so watch them.

Let cool for 5 to 10 minutes. Enjoy!